Fibre is key to our gut health and so often we fail to get sufficient fibre in a day.  Chia seeds are a great source of fibre and omega 3, and due to their gelatinous texture when soaked they make a super fast and delicious fibre rich porridge!

This is so easy to pre mix that I often use for when I’m travelling as water will suffice to mix, if no nut milk is available.  It’s a quick way to get your super foods in, and requires no blender!  Enjoy!


  • 100 g (¾ cup) black or white chia seeds
  • 500 ml (2 cups) coconut milk or almond milk, plus extra to serve
  • 1 vanilla pod, split and seeds scraped/vanilla powder
  • ½ teaspoon ground cinnamon

Super food bonus:

  • 1 scoop vanilla protein powder
  • add 1 tsp vital mineral green powder
  • 1 tsp maca for adrenals
  • 1 tsp bee pollen
  • 1 tsp baobab powder


Whisk the seeds and nut milk together and add the spices.

Let the chia seeds soak for 10 minutes until it becomes thickened.

May choose to sprinkle raw nuts on top, berries if not avoiding fructose.

Top with coconut milk or homemade kefir.

Option to warm the milk too and stir in the chia seeds if prefer warm.

The more I research about gluten the more I see it as an additive that we should aim to avoid.  It is a major bully to the gut wall and also a phytate that means it robs the body of vital vitamins and minerals.  It creates a massive blood sugar surge due to the amylopectin starch content and due to the higher gluten content is a major gut irritant creating a glue ball like substance in the gut, so linked to irritable bowel, inflammation and constipation.  So whether you wish to lose weight, heal your gut wall and reduce mineral loss, avoiding gluten is one of the biggest steps you can make to improve your health and well being.


  • 2 cups flaked almonds
2 cups unsweetened coconut flakes
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
2 tbsp chia seeds
  • 2 tsp ground cinnamon
3 tbsp 1⁄4 cup coconut nectar or manuka honey
30g / 1/3 cup extra virgin coconut oil
  • 1 tbsp vanilla extract


Preheat oven to 180°C.

Line a large baking pan with parchment paper.

Mix nuts and seeds in a big bowl.  Add cinnamon and mix well.

Melt coconut oil and coconut nectar on low heat and stir in the vanilla.

Pour coconut oil mixture over nuts and seeds.  Stir to coat.  If 
too dry add a splash of water.

Pour out onto prepared baking 
sheet and spread out evenly.

Bake for 30 minutes, until golden brown.

Allow to cool, then place in a container until needed.

The beauty of this flour is it’s gluten free, high in fibre and low glycemic load (ie does not raise your blood sugar like wheat flours/refined flours do).  Coconut flour requires more eggs so increases your protein intake v carb load so better for you.  Cinnamon balances blood sugar.  Top with ground seeds to increase your essential fats.


  • ½ cup coconut flour (brand by BOBs RED MILL)
  • 4 free range eggs
  • 1 cup nut milk/coconut milk
  • 2 teaspoon vanilla extract
  • ½ tsp cinnamon
  • 1 tablespoons raw honey/manuka honey
  • 1 teaspoon baking soda
  • option to add in 1 tbs ground seeds


Preheat griddle over medium-low heat.

In a small bowl beat eggs until frothy, about two minutes.   Mix in milk, vanilla, and raw honey.

In a medium-sized bowl combine coconut flour, baking soda, and mineral salt and whisk together.  Stir wet mixture into dry until coconut flour is incorporated.

Grease pan with butter or cold pressed coconut oil.  Ladle a few tablespoons of batter into pan for each pancake.  Spread out slightly with the back of a spoon.  The pancakes should be 2-3 inches in diameter and fairly thick.

Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown.  Flip and cook for an additional 2-3 minutes.

Serve with berries, ground seeds, coconut yoghurt, natural yoghurt, honey or maple syrup.

Bonus: rich in essential fats from the chia seeds, and rich in minerals from the almonds and pecans, ensures good blood sugar balance enhanced by adding cinnamon.


  • 2 tbs chia seeds
  • 6 tbs water
  • ¼ cup unsweetened apple puree
  • ½ cup almond milk
  • 1 ½ tsp vanilla extract
  • 1 ½ cups almond flour
  • 1 ½ tsp arrowroot powder
  • ½ tsp sea/mineral salt unrefined
  • ½ tsp gluten free baking powder
  • ½ tsp ground cinnamon
  • 3 tbs chopped pecans
  • Extra virgin coconut oil


Place chia seeds in bowl add water and let sit for 5 -10 minutes until mixture reaches consistency of raw egg.

Mix in apple puree, almond milk and vanilla then set aside.

Mix almond flour, arrowroot, salt and baking soda, cinnamon and pecans together in separate bowl.

Form a well in centre and pour in wet ingredients.  Mix together but do not over mix.

Heat coconut oil in a large frying pan, medium to low heat.

Drop ½ TBS batter into pan and spread out batter slightly for each pancake.  Cook pancakes 3-4 minutes until bottoms have browned then flip and cook for a further minute or 2.

Keep repeating steps until all batter is used.

Serve with coconut yoghurt (for dairy free) and berries or maple syrup and sliced banana.

May keep in fridge for 3-4 days, reheat as needed.


  • 200 g (2 cups ) gluten free rolled oats
125 g (1 cup ) Bobs red mill all purpose gluten free flour
25 g (1/4 cup) ground flaxseed (linseed)
80 g (½ cup) raisins
2 teaspoons baking powder
1 teaspoon ground cinnamon
  • 1 cup natural yoghurt
  • 4 eggs
  • 60 ml olive oil or macadamia nut oil
  • 2 tbsp honey
1 teaspoon vanilla extract
2 apples


Preheat oven to 160 C.

Combine oats into a bowl with linseed, raisins, yoghurt, oil, vanilla, baking powder, cinnamon, honey and eggs.

Soak for 10 minutes to allow oats to soften.

Add 1 grated apple with the skin and juice that comes from grating.

Add the spelt flour and mix through lightly to form your muffin batter.

Spoon into muffin tins that are lined with muffin cups.

Sprinkle with oats and place into the oven.

Bake for 15 minutes 160 C then slice the other apple into 10 thin slices and place a slice of apple on top of each muffin.

Bake for another 20 minutes or until muffin is cooked through.

Remove from the oven.

Lightly brush the apple tops with a little honey.

Serve and enjoy.